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Intense Workout

Core

Intense   15 minutes

Target Areas: Core

Equipment: No Equipment

Kar Reev
 		    Added By Kar Reev
Core
Tags
Bodyweight Workouts Ab & Core Workouts Zero Equipment Workouts

Exercises

Set 1: 2 rounds
Leg Raises
Leg Raises
30 seconds
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Rest
Rest
10 seconds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds

Set 3: 2 rounds
Rest
Rest
10 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Rest
Rest
10 seconds
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 seconds
Rest
Rest
10 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds

Set 4: 1 round
Rest
Rest
10 seconds

Set 5: 1 round
Pull Throughs
Pull Throughs
30 seconds

Set 6: 1 round
Rest
Rest
10 seconds

Set 7: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Rest
Rest
10 seconds
Lotus Crunches
Lotus Crunches
30 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Rest
Rest
10 seconds
Bent Knee Twists
Bent Knee Twists
40 seconds

Set 9: 1 round
Right Side Plank
Right Side Plank
30 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
30 seconds
Rest
Rest
10 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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